Exercise is an important factor in the aging process. It enables us to stay in motion and in turn maintain a healthy weight. Regular exercise also helps maintain flexibility and balance that can aid in preventing a fall. Our immune systems as well as our muscles will be strengthened Working out regularly with light to moderate weights can also help the elderly prevent muscle loss. By age 80, 50%-60% muscle mass will be lost. With exercise the loss could decrease to 30%. Weight lifting is also beneficial in strengthening bone mass, therefore reducing the chances of osteoporosis. An aerobic exercise such as swimming or other
water exercises
helps increase the blood flow and is easy on the joints. A more gentle and relaxing approach to exercising would be Tai Chi or Yoga which also helps improve balance and flexibility. Having a friend to workout with makes exercising physically beneficial as well as socially.
Socializing gives us a sense of belonging. Having people in our lives makes us feel loved and cared for. Social connections can include your spouse, children, siblings, parents, and even church friends. According to the UCLA Geriatric and Gerontology Research Centers adults with satisfying social relationships remained more mentally alert over the course of a seven year study. This study also showed how people who live alone tend to eat less well, which could harm their physical and mental well-being.
Eating a well balanced, healthy meal can be as easy as adding more fruits vegetables and whole grains to our diet. Many of these foods have no fat, cholesterol, sodium and are low in calories. They also contain fiber, calcium and iron. Minerals from calcium and dairy foods and vegetables help strengthen bones. Fiber from fruit helps keep bowel movements regular and antioxidants from fruit and vegetables help prevent cancer.
Adapting good coping skills early in life proves to be beneficial as we age. People who have a good quality of life adapt well to changes and are more capable of dealing with stressful situations. For example, if you are no longer able to run for a prolonged period of time, chose walking or riding a bicycle instead could be as fulfilling. The key here is to look for a solution instead of thinking there’s nothing to do.
By taking care of our physical and mental health in our early adult years we can delay the onset of infirmities that may come from aging. Some people may just accept their family history of disease and choose not to better their lifestyle. For example, my brother-in-law knew his family history of diabetes and high blood pressure. He chose not eat healthy, exercise, or watch his blood pressure and at the age of 21 has developed diabetes. On the other hand, all of my father’s siblings have had a heart bypass surgery, complicated by diabetes. My father is 71 years old. He watches his diet, exercises, and maintains a positive attitude towards life, and has not had any major medical problems. I feel that just because our genes may predispose us to certain diseases, it doesn’t mean that we cannot start living a healthy lifestyle by making changes that can move us into the direction of aging well.
More Research on aging
Elderly Health Services
Unlocking the Keys to Longevity
Senior Olympics
